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Bay Athletic Club
Bay Urban Fitness
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From Camp to Club to Cottage
(LIFE ON FIRE)
I spent a few crazy days with my friends Tracie Werblow, Jenelle Summers and 500 others at Camp DO MORE in California, led by fitness icon and motivational
 | | Click to SEE Trina & Tracie at Camp |
speaker Chalene Johnson. This amazing convention of self-discovery (diguised as workouts!) was life changing. Sure, there was a lot of fashion, fun and fitness, but I left with more than new Turbo socks. I left reinvigorated about life. About reaching people through fitness. About getting into their souls. About killing my workouts. About getting more sleep. About really listening. About amping up my leadership. About shutting down when I need to be a mom and wife. About protecting my energy. About taking every day as a second chance to be my best self. All that in a weekend.
I returned to the club with FIRE in my gut. I came back to BAC knowing that this club is electric. We attract people to fitness, but charge them up about life. Since my return, I've been unleashing energy on my classes (out of love)! I want us to give more -- in every workout and therefore in life. I've been sharing my business and self-development takeaways (from my 'million dollar journal') with my team. What good is a lesson if it just sits on the page? I learn best when I teach others.
 | | Colt and Jade Gray |
I returned to the cottage with FIRE in my heart. I have been engaged with my kids, from late-night swims, to cannon balls, to smores to board games. I surprised my husband with a date night to catch up (on a random Tuesday!). Who knew how fun it was to just SIT with your spouse and listen, with no agenda, no calendars, no appointments!
 | | Car Smarts |
What do YOU need to do to FIRE UP about life? You can experience Chalene's coaching in her
Car Smarts CDs. She shares motivational lessons each month. Listen in your car, or download on your iPod.
You can FIRE UP by getting outside your comfort zone with a new fitness program (see below). We have it all -- group classes, boot camps, training camps, fit clubs, fitness parties. It's not enough for me to want it for you.
Besides, life is just more fun on FIRE!
 | | Connect with Me! |
Trina Gray
Owner, Bay Athletic Club
Fitness Entrepreneur
 | | Kari in the Tough Mudder |
p.s. Speaking of FIRE, my sister Kari is leads TRX Boot Camps to keep her Middleton, Wisconsin fire department (and surrounding community) in shape. She's visiting Alpena in August and sharing her passion. Saturday, August 20th, 9 a.m. at Grand Lake Chapel park.
If we get sweaty enough, we may jump in the lake - fun!
She's one fit & fun chic.
p.s. Fitness professionals, I have TWO business webinars to share. Create a more solid business. Check out this recording. www.tinyurl.com/bbcoachwebinar-trinagray
I'm hosting a webinar for IHRSA on Thursday, August 11th. http://www.ihrsa.org/webinar
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GET INVOLVED.GET RESULTS.
August 10-Day Fat Blasting Adventure Boot Camp
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July Boot Campers gave it RAVE reviews and
7 campers lost more than 8 lbs! |
Rogers City & Alcona Kicking off Turbo Fit Club
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Rogers City & Alcona Fit Clubbers |
NEW! Outdoor Blast Workout at Grand Lake Park
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Mark your calendar for the BLAST workout on Saturday, August 20th at 9am - Meet at Kauffman Park in front of the Grand Lake Chapel in Presque Isle
- Circuit-style workout led by Kari Woodall, Trina's sister from Madison and an All-Star athlete, check out www.WoodallTraining.com
- Light breakfast to follow (optional swimming!) Come celebrate!
- Email Tracie@BayAthleticClub.com or call 989.356.5600 to RSVP.
- FREE for all BAC members
NEW! Low-Impact Turbo Camp
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PERFECT 10 CLUB
Who: All BAC members can sign for the
Perfect 10 Club
How: Stop at the front desk and put your name on the board.
What: Check in at least 10 times in August and you will be eligible to win one of 10 HUGE prizes. SO SIMPLE!
When: Prize drawings on September 1st.
Why: Because we want to reward you for staying on top of your fitness!
Questions? Email Amy@BayAthleticClub.com
p.s. Want some help staying on track this month during your 10 workouts? Come see me during a FREE Friday fitness check-up. Every week:
5:30 to 5:45 a.m.
9:00 to 9:30 a.m.
12 to 12:30 p.m. |
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Community Outreach
The crew from Alpena Child Care got moving with a field trip to Bay Athletic Club. Trina Gray, Amy Schultz and Sarah Oskey taught the group how to live a healthy life by fueling the body with clean foods and fitting some form of exercise in everyday. Two habits that are never too early to learn! Then the kids smiled and sweat with relay races and TurboKick. |
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Training Tips
By Head Trainer, Casey Stutzman
Muscles: Fast and Slow
Did you know that your muscles are made up of two different fibers? Slow twitch and fast twitch fibers work together to make your muscles top notch.
Fast twitch fibers are responsible for power and strength and become larger when trained properly, think of body builders. Slow twitch fibers help with endurance and are key to sports like running and swimming.
As a trainer I often hear, "I don't lift heavy weights because I just want to tone. I don't want to get bulky." Well, allow me to set the record straight.
Let's begin with the definition of tone: a fit, athletic looking body with muscle definition, but not bulging muscles.
In essence, toning means changing your body composition by decreasing fat and increasing muscle mass. To get this "toned" look you must train both muscle fibers.
Doing bicep curls with not-so-challenging  dumb bells will only work the slow twitch fibers and that's why after weeks of doing the same thing you still don't see a difference. To train the fast twitch fibers, and get that desired look, it is important to pick exercises and weights that are heavier and more challenging.
Try this in your next workout:
Pick one of your current exercises and test your strength by testing your muscle endurance during your reps. If you do 12 reps, but feel like you can keep going at the end it's too light. If you get to rep 7 and your form is being sacrificed the weight is too heavy. This simple test will determine your level.
Not seeing results can lead to frustration with your fitness, challenge both types of muscle fibers to see great results and keep you excited about your fitness.
Questions, comments? |
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FEATURED PRODUCT
If you want to get off the floor to tone and strengthen your core, get up and  dance! That's right--DANCE! Hip Hop Abs with Shaun T is an all out party that will make it hurt to laugh the next day. Shaun T uses his Absolute Engagement TM technique, making you "tilt, tuck and tighten" your way to a stronger, toner, leaner core. And the best part is you won't have to do a single crunch or sit up to get there. For more information or to order visit www.DanceSarah.com |
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Packing List From Trina Gray
I've been to New Orleans, San Diego, San Fran, Madison, Denver, Tampa, LA and Irvine in the past few months. Whew! I've got the packing down to a science. I thought it would be fun to share a few things that always make the cut. Yes, my bag weighs in at 49.9 lbs.
 - Slim Fit capris and zip-up track jackets from www.turbowear.com
-Ballet skirts, sheer tanks and leggings from www.shopneena.com
-Humanity wrap bracelets and slip on, flower sandals that people always comment on in the security line from www.shophowcute.com
-To eat healthy on the road, I pack my small Magic Bullet blender, powdered peanut butter from www.bellplantation.com and of course single serving packs of Shakeology and P90X bars from www.TurboTrina.com
Who has time for 3 meals out?
I save money, time and calories.
Hope this inspires your travel! |
 Playlist of the Month1. "S & M"--Rihanna2. "On the Floor"--J Lo
3. "When I Grow Up"--Pussy Cat Dolls
4. "Let's Get it Started--Black Eyed Peas
5. "New Divine"--Linkin Park
6. "Dynamite" Taio Cruz
7. "Stereo Love"--Edward Maya
8. "On the Beach (radio edit)--Sonic Palms
9. "Foule Sentimentale"--DJ Yankovski
10. "Life for Rent"--Dido
*Jenya's Sculpt Express Class |
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60 Second Inspirations
We wrapped up our third round of "60 Second Inspiration" stories last month, but are already working on the fourth round, which is starting Monday, September 5th.
 Does someone inspire you? Nominate them! There are nomination forms on the "60 Second" bulletin board at BAC or email Sarah@BayAthleticClub.com |
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Bay Urban Fitness
Burn Fat in August
106 River St. Downtown Alpena
Zumba/Turbo Party
-Friday, August 5th at 5 pm
-FREE for BAC members/$5.00 guests
-PRIZES, STAGES, CRAZY SWEAT
Urban Training Camp:
World Class Training For All
-Kicks off Sun, Aug 7th at 6 p.m.
-Ends on Thurs, Aug 18th
-Workouts Sun-Thurs
-Choose between 6am & 12pm
-Limited to 20 people - you'll have your own equipment, lots of space and personal attention
-All workouts are results-oriented, world-class training sessions
-Weight, measurements, fitness testing
-Food journal & healthy meal suggestions
-All fitness levels welcome
-$60 BAC members/$80 non members
EMAIL: Tracie@BayAthleticClub.com
Urban Training Camp: ROUND II (Advanced!)
-Kicks off Sunday, Aug 21st at 6 p.m.
-Ends on Thurs, Sept 1st 
-Workouts Sun-Thurs
-Choose between 6am & 12pm
-Specially designed for those who have already completed Urban Training Camp and are ready for a tougher challenge.
-Workouts will be fresh and build upon what you've already learned
-Weight, measurements, fitness testing
-Food journal & healthy meal suggestions
-$60 BAC members/$80 non members EMAIL: Tracie@BayAthleticClub.com
URBAN MIX
-Drop in Sunday through Thursday at 5pm for a circuit workout guaranteed to rev up your fitness and boost your metabolism.
-No sign up required
-$8 BAC members/$10 non members or one punch on your Urban Pass
-Great way to test out the programs at Bay Urban Fitness and shake up your routine.
Beachbody
Fit Clubs
-Test out some of Beachbody's most popular workouts at a free Fit Club
-We select from P90X, TurboFire, Hip Hop Abs and more. We workout as a group using the huge LCD projector
-Sample a refreshing, healthy Shakeology
-Great way to meet local fitness coaches and learn about this health-focused company that is ending the trend of obesity
Two Fit Clubs this month:
Wednesday, August 17th at 6pm
Friday, August 19th at 5pm
Contact Tracie@BayAthleticClub.com or Sarah@BayAthleticClub.com or your personal coach for more information. Stop by the front desk to sign up. |
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Healthy Living
-suggestions for an inspired life-
By Kelly Bowlin, Asst. Manager
 This pasta features all of my favorite ingredients: sun dried tomatoes, fresh garlic, baby spinach, pine nuts, fresh basil, feta cheese and (gasp) anchovies! You can't go wrong with a line up like this. Don't be intimidated by the ingredients. All you have to do is open the package and toss in the pan. How easy is that?
Not only is the cooking method simple, it features very healthy ingredients. Did you know pine nuts have 11 grams of protein in a 1/2 cup? That's great, but maybe you're still thinking nuts have too much fat. A study in the European Journal of Clinical Nutrition found little evidence that eating nuts causes weight gain; some of the evidence actually pointed to weight maintenance.
Did you almost stop reading when I said anchovies? Read on friend...with 2.4 grams of omega-3s per 6 ounces of uncooked fresh fish, anchovies have just as much omega-3 as salmon and nearly twice as much as halibut. Nobody eats anchovies in the same serving sizes as salmon, of course, but salty, slightly nutty anchovies add such an incredible depth of flavor to so many dishes, especially this one.
My fiance Ron always asks me to make this. He calls it Kelly Pasta. It's so genuinely my style of cooking that I'm happy to share it with you and your family. I hope it becomes as much of a staple in your home as it is in mine. Enjoy!
INGREDIENTS:
-1 16oz container of baby spinach
-1/2 cup of pine nuts
-1 package sun dried tomatoes, sliced thinly
-3 fresh garlic cloves smashed & chopped (use the side of your knife blade to smash)
-5 flat filets anchovies preserved in oil
-1/2 cup of crumbled feta cheese
-1 package of fresh basil sliced thinly
-3 TBSP olive oil
-salt & pepper to taste
-1/2 box of whole wheat linguine or spaghetti noodles
DIRECTIONS:
Bring salted water to a boil in a large pot, covered. Add pasta to the boiling water and cook according to the directions. Meanwhile, in a  large skillet over medium heat, add olive oil and anchovies and stir with a wooden spoon until the anchovies have dissolved. Add the sliced sun dried tomatoes and cook covered for 4 minutes. Add the pine nuts and toast for 2 minutes, stirring frequently. Add the fresh garlic and cook until fragrant, about 1 minute, stirring so the garlic doesn't burn. Toss in the basil and baby spinach. Drain the pasta quickly and transfer the hot pasta and feta crumbles to the rest of the ingredients and stir until everything is combined.
Questions, comments? Kelly@BayAthleticClub.com
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-bac group exercise rocks!-
by Tracie Werblow, Asst. Manager
 Over the past five years, I have worked with thousands of people through Boot Camps, Corporate Fit Challenges, Group Exercise and Personal Training. The secret to all their success is a word I know you've heard before...ACCOUNTABILITY!  The reason we talk about it so much is because it's vital to reaching any goal in your life. Group exercise classes play a big role in helping people reach their fitness goals because they are consistent. Whenever I'm teaching, I can look into the group and see dozens of members who have been featured as a "60 Second Inspiration" story, something I know many of you aspire to be.
Going to a group exercise class generally makes you work harder then you would on your own, and having a set time to arrive and end makes you more likely to keep it in your schedule. Plus, with the talented team of instructors at BAC you're bound to be keeping your workout fresh and your body challenged. If you're looking for some guidance on which classes will help you meet your health and fitness goals, email me:
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Businesses on the Rise:
Watch their fun, heart pumping videos at www.YouTube.com/BayAthleticClub
Hospital Leads by Example (and sheds 400+ pounds)!
More than 60 employees from Alpena Regional Medical Center took strides forward in their personal fitness journeys by taking part in our largest Corporate Fit Challenge ever! The group lost 300.1 inches and 429.8 pounds! Jennifer Wamsley was awarded Inchworm and Biggest Loser for shedding 15 inches and 20.4 pounds, and Diane Shields won Challenge Champ for losing the great percentage of her body weight at 8.3 percent.
"Two weeks in I already had to tighten my belt!"--Dan Daoust
"I'm most proud of the better example I'm setting for my daughters."--Pari Greene
 Quarry Crew Blows up Old Habits!
A group from the LaFarge Presque Isle Quarry is feeling better on the job and in life after a Corporate Fit Challenge. The group lost 125.25 inches and 178.8 pounds! Wayne Mischloney won Biggest Loser for dropping 18.6 pounds and Kim Anderson took home Inchworm and Challenge Champ for losing 15 inches and 9.2 percent of her body weight.
"My favorite part of the Challenge was the one-on-one attention."--Art Tolan
"I loved working out with my husband and getting stronger."--Linda Mischloney |
 Newsletter EditorSarah Oskey is the Community Relations Coordinator and editor of the Bay Athletic Club newsletter. She has a B.A. in both Journalism and Broadcast and Cable Production from Western Michigan University. Contact Sarah at Sarah@BayAthleticClub.com or:
Both Sarah and Trina enjoy hearing your feedback! Talk to us! |
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